Several dairy products and derivatives have sugars that cause an intolerance and allergic reactions in many people. We mean lactose, a natural sugar that you find in milk and other dairy products. Having a lactose intolerance is a common problem that is not serious, most people who have it cannot properly digest lactose, or the enzymes found in the body that help break down lactose to keep nutrients and transform them into energy. If you think you have an intolerance to lactose, keep reading this article from OneHowTo.com. Now we'll explain what foods contain lactose. Follow our tips to avoid or reduce these reactions, you will feel much better.
Alternative foods
The solution to end a lactose intolerance is to remove all dairy products from your diet, but without depriving your body of a basic nutrient for its development: calcium. There are alternative foods that can provide you with calcium without causing you a major upset as they are low in lactose.
Try drinking soy milk or low-lactose milk which is also ideal for making your desserts, creams or sauces. On the other hand, to prevent a calcium deficiency, you can eat cured or fermented cheese and nuts, legumes or rich sources of calcium such as cockles and mussels.
For more, take a look at our article on how to get calcium without eating dairy.
Foods that contain lactose that you should avoid
For those with a lactose intolerance, there are certain foods you should avoid at all costs not to suffer digestive discomfort. Before you go to your doctor to seek a solution, reduce or completely eliminate consumption of these foods, because they are high in lactose.
Avoid consumption of whole, skimmed or semi-skimmed, milk at all costs, whether powder, liquid or cream. Remember that everything prepared with milk can give you digestive problems, so you should avoid desserts like mousses, flan or tarts. Another food that you should not eat at all well if you're lactose intolerant is cheese in all its varieties (fresh, sweet, sliced, etc.), except for cured cheeses that you can eat in small portions.
Forget cream, custard or other products using butter. Also be careful with any milk product or derivative, since it is likely to have a high lactose content. Bread, pastries, ice cream, milk chocolate or smoothies are some examples of products that you should limit in your diet.
Acceptable foods
Being lactose intolerant does not deprive you of everything. While you have to limit some products in your diet, you can consume many others that can give you the nutrients necessary for optimal development of your body without causing you discomfort. You can consume fruit, vegetables and natural juices and legumes, tubers and cereals (pasta, rice, corn, etc.). Also, the consumption of fish, meat and eggs is perfect to ensure your well-being. Include vegetable oils (olive or sunflower) in your diet and drink a lot of water and tea. This will make digestion easier and avoid difficulties because of your lactose intolerance.
Advice
If you get digestive problems after drinking milk, you are lactose intolerant. First, go to your doctor for help treating your problem and for medical recommendations and guidelines that are necessary to overcoming this food intolerance. Once you have seen a specialist, modify your diet to stay healthy and balanced and prevent digestive disturbances. Know the amount of milk or milk products that trigger symptoms.
Remember the primary rule: limit consumption of dairy or avoid it altogether. Carefully read all the labels of the products you buy to see whether they contain lactose. Also, ask your doctor about everything you should avoid, because there are certain medications that may also contain lactose.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
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